Couch Stretch, Tight Hips & Don’t Go In the Pain Cave | Mobility Project Episode 2


Open up the front of your hips. Try and get 4 min each side.
Test: Air Squat
Mobilize 8 min
Retest: Air Squat
Note changes in quality of your squat/depth/etc.
Enjoy the feeling of undoing years of sitting in a chair.

And for crying out loud. Don’t go into the pain cave. I can’t stress this enough. Your Totem Animal won’t be in there to help you.

You’ll be on your own.
The Pain Cave is for cowards.
Pain is your companion, don’t go hide from it.

It’s ok to do a mobility wod every day.

Homework: Make someone in your office or family do it too. Post non-pain cave based experiences to comments.

m|wod pro members! Check out this video to open up your hips!


In this episode: Open up your tight hips, resolve pain and prevent injury with the couch stretch. Don't go in the pain cave. Your totem animal will not help you.

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47 thoughts on “Couch Stretch, Tight Hips & Don’t Go In the Pain Cave | Mobility Project Episode 2

  1. Monte says:

    Thanks for keeping the archives available. Every so often I look at the early videos to remind myself of the right way to do these drills.

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  3. Jeremy says:

    I just started doing these mobility wods. I did this one this evening and my legs are for sure hurting. I must be short in the anterior muscles. I didn’t go in the pain cave though.

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  6. steven says:

    Why is it important, or is it, for the knee and shin to be against the wall when doing this exercise?

  7. Matt C says:

    Hey, quick question, when i do this stretch, i feel alot of pain in my knee. What could this mean? my knee has had discomfort for the past year when i’m sitting down or sometimes when walking up the stairs; and looking for solutions for me knee, i came across this video.

    • Marc Hansen says:

      I get a pain in my right knee as well when doing these – it feels like my entire quad is super tight and it’s pulling up on my knee ligaments and knee cap which causes a weird tension feeling around the knee. Especially when I engage my glut muscles. Maybe it’s a sign that i need to do these every day in order to heal my knee pain?

      Anybody have any thoughts on this?

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  10. 4Ehlers says:

    I had to break this into 2 minute intervals (I was surprised how tight I was) – My hips felt very relaxed when I was done – Thanks

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  12. Sunny says:

    WOW!!!! answer to my prayers!!!! I have never beeen stuck at a desk before but got this great job and was determined to make it work. I have always been very active, yoga, running, etc. But just two weeks at my desk sitting and i couldn’t walk without pain and limping. Had to force myself to run and muscle through the pain. I couldn’t believe that all i’ve been through and how strong and healthy I was that was sitting all day was the culprit. I had my office raise my desk and I now stand. But after a week that wasn’t enough to cure my pain. Just saw your video right now and after one 4 min stretch my hip is worlds better!!!!! so Grateful. I was really at a loss of how to get better if I ever even would. I was about to join a soccer league with my boyfriend and he was going to train me and was bummed I wasn’t going to be well enough. Had to stop doing my daily runs as well. I know that if I do this stretch daily I am cured! Feel like crying tears of joy. There are not enough Thank you’s to express my gratitude. Thank you for doing what you do!!!!!!!!!!!!!!!

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  22. Todd says:

    Hey KStar! Whenever I do this stretch, if I raise my leg afterword (hip flexion, bent knee) I feel a bit of sharp pain in the hip joint. This goes away in a few minutes, but I was wondering if it was something I should be worried about (FAIS or something).

    Thanks for all of the wonderful videos. MWOD has helped me a ton!

  23. Tomas says:

    Sorry, I have a question about these.. are they supposed to be done just in cold, or after some warmup, or what? It seems a bit extreme to be done cold, I want to better myself, but I’m no athlete and I don’t have much experience

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  32. BiGF00T says:

    I’m still confused about the pain cave quote. Most of the sites on the internet use the term “pain cave” as a place where you endure pain. Here, it seems to be used as a term to describe hiding from pain.

    “You’ll be on your own. The Pain Cave is for cowards. Pain is your companion, don’t go hide from it.”

    Urban dictionary, on the other hand, has the other meaning:
    “A grueling physical workout intended to make you a better athlete. Usually done at home or the gym, and we call that place the pain cave.”

    What should we do now? Not go where the pain is? Not hide from the pain? Not go home or the gym? I’m confused. If something isn’t clean, it would have been worth explaining.

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